Yenza Ukudla Okunempilo Kulula
Amaprotheni yingxenye ebalulekile yokudla okunempilo futhi angakusiza ukuba ulahlekelwe isisindo. Kodwa ingabe uyazi ukuthi ungakhetha kanjani ukudla okungcono okunamandla amaprotheni? Imithombo yamaphrotheni ehlakaniphile ephezulu iphezulu kakhulu ezakhiweni kodwa iphinde ibe namafutha nama-khalori.
Sebenzisa lolu hlu lwamaprotheni aluhlaza uma uthenga izinto zokudla ngeviki. Bese ugcwalisa isidlo sasemini sakusihlwa kanye ne-dinner plate ngalezi zokudla.
Uzozuza ngokudla okunomsoco nokuzizwa kokugcwele nokwaneliseka okwenziwa amaprotheni.
Inhlanzi
Izinhlobo ezithile zezinhlanzi ziyimithombo emikhulu yeprotheyini ephilile. Izinhlanzi eziningi ziphansi kunamafutha agcwele kunenkukhu noma yenkomo. Izinhlanzi zamanzi ezibandayo, njenge-salmon, yiyona ndlela enhle kakhulu ngoba iqukethe ama-omega-3 fatty acids amaningi, amafutha amahle angabasiza empilweni yakho. I-tuna, i-mackerel, i-cod, i-herring, ne-anchovies nayo igcwele amaprotheni amandla nokudla.
Inkukhu neTurkey
Izinkukhu ziwumthombo omuhle wamaprotheni, kodwa inani lezinkukhu liyakwazi ukuhluka. Ngakho kubalulekile ukufunda amalebula okunomsoco futhi ukhethe ukusikeka okunomsoco we-turkey nenkukhu kaningi ngangokunokwenzeka. Njengomthetho ojwayelekile, inyama elula ingaphansi kwamakholori kune inyama emnyama. Futhi, qiniseka ukuthi ususa isikhumba ngaphambi kokudla futhi ufunde ukuthi ungaba kanjani inkukhu yakho noma i-turkey ukusika amanoni nama-calories. Ungase futhi ukhukhume izinkukhu noma ubheke ukuze ugcine ikhalori ibalwa phansi .
I-Bean Lean
Ukubuka amafutha akho kanye nokudla kwakho kwekhalori yansuku zonke akusho ukuthi kufanele ulahleke umthamo. Uma ukhetha uhlobo olufanele lwenkomo , kungaba ingxenye enempilo yohlelo lwakho lokulahlekelwa isisindo. Khetha ukusikeka ngamazwi "nxazonke" noma "uhambe" egameni, nalabo abanokubambisana okungabonakali. Gwema noma yikuphi amafutha avelayo ngaphambi kokuba uyipheke noma ubuze umhlengi ukwenza kanjalo ngaphambi kokuwufaka.
Lapho ukhetha inyama yenkomo, bheka "okunamandla" noma "okunamandla" kule ilebula. Uma ujabulela inyama ebomvu, kodwa kusadingeka ukunciphisa amafutha, cabanga ukuthi ibhungane liyi-red meat yakho ehlukile. Iyakuthanda njengenkabi kodwa inikeza amafutha angaphansi kunezinhlobo eziningi zenkomo yenkomo yenyama yenkomo.
Amaqanda
Amaqanda angaba yingxenye yanoma yikuphi ukudla okunomsoco ngoba banamabhajethi-abanobuhle, abathandekayo futhi kulula ukuwalungiselela. Amakholori emaqanda aphansi futhi ahlinzeka cishe amagremu amahlanu amaprotheni ngokukhonza. Ungasebenzisa amaqanda ukwenza isidlo sasekuseni esinempilo , noma ungenza izitsha ze sandwich noma izitolo zokuzwa njenge-frittata yemifino noma i-quiche yemifino. Uma ukhathazekile nge-cholesterol, sebenzisa izikhupha ezimbalwa ngoba amafutha ne-cholesterol ase-yolk.
I-Dairy Low Fat
Imikhiqizo yobisi ephansi-fat, njengamafutha aphansi noma ama-milk, iwumthombo omuhle weprotheyini ephilile ngoba amaningi amaningi agcobile asusiwe kubo. Banikeza i- vitamin D ne-calcium. Ushizi oluphansi kakhulu, ubisi kanye ne-yogurt yendabuko kanye ne-yogurt yesiGreki yizinto eziyinhloko zokudla okunempilo njengoba zingasebenza cishe noma yikuphi ukudla noma njengengxenye yokudla okunampilo.
Ubhontshisi, i-Peas, nama-Lentils
Amabhontshisi, ama-peas, nama-lentile nawo angama-protein ahlanzekile imithombo, ikakhulu kulabo abalandela ukudla kwemifino.
Banikeza i-fibre eningi, engakusiza ukuba unamathele ekudleni kwakho . Iprotheyini ne-fiber iphakamisa "i-punch eyodwa-amabili" engakusiza uzizwe ugcwele isikhathi eside kakhulu kunokunye ukudla futhi ngaleyo ndlela uvikele ukudla ngokweqile. Zama ukungeza ubhontshisi ekuphekeni njenge-chili, isobho, noma wenze isaladi enempilo ukugcina ukudla kwakho endleleni.
Uzoqaphela ukuthi imigoqo yokuphuza amaprotheni nama-protein powders awakho kulolu hlu. Kungani? Ngenxa yokuthi ochwepheshe ngokuvamile bancoma ukuthi uthole amaprotheni kusuka kokudla okuphelele kunezingxenye zokufakelwa. Yiqiniso, lokho akusho ukuthi ama-powders nemigoqo yinto embi kuwe, kodwa uzokujabulela izinzuzo zokudla okunomsoco uma ukhetha ukudla okuphelele njengemithombo yamaphrotheni enhle kakhulu kaningi.
Futhi ungakhohlwa ukuthi ulungiselela kanjani amaprotheni amancane kakhulu uma udla ukuze ulahlekelwe isisindo. Bhaka, inyama yokugcoba noma i-broil nama-seafood ukuze unciphise inani lamafutha oyisebenzisayo. Qinisekisa ukuthi ulinganisela imikhiqizo yobisi efana noshizi noma i-yogurt ngoba amakhalori alawo mikhiqizo ayengeza ngokushesha. Futhi zama ukungeze amafutha amaningi uma ulungisa izitsha nobhontshisi. Izindlela zokupheka zendabuko zivame ukulungiswa ngamanoni amancane ukugcina ama-calories futhi namanje ujabulele okuhle.